We’ve been talking a lot about protein lately, but fiber is a pretty big deal too! Fiber is arguably as important as protein in a balanced diet — for different reasons. Fiber keeps things moving, helps you feel satiated, and even feeds the good bacteria in your gut. Fiber is also key for hormonal health as it supports motility which helps flush out excess hormones. We take a much deeper dive into this topic here

Beans are one of our favorite sources of fiber! This bean dip brought to us by Parker Sloan, the creator behind @therollingsloan, is to die for. Parker is an Integrative Health Coach that specializes in women’s health. You can batch prep this dip for the week to enjoy as a snack or to jazz up any dish. Plus, it’s so easy to make and we’re all about quick, easy, and nourishing food prep. You’re going to love this dip: 


  • 1 jar cannellini beans (13-15oz) 
  • 1 clove fresh garlic
  • Juice of 1/2 a lemon 
  • 3tbsp EVOO
  • Pinch of sea salt and black pepper, to taste 

Optional: fresh or dried herbs and spices of choice. We love black pepper and rosemary, paprika and lemon zest, red pepper, and oregano … the world is your garden! 


  • Drain and rinse your beans. 
  • In a food processor, combine the beans, garlic, lemon juice, olive oil, and pinch of salt + pepper. Blend until smooth, scraping the sides as needed. For a thinner dip, feel free to add 1tbsp of water at a time between blending to achieve your desired consistency. 
  • Taste and add more salt + pepper or lemon juice as needed for your preferences. Add in your desired spices at this time as well, measuring with your heart!
  • Transfer the dip to a bowl of serving right away, or an airtight container if storing. Can be stored for up to 5 days in the fridge. We love garnishing this dish with extra spices and a drizzle of EVOO.

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